10 Alternatives to Barbell Incline Lying Curls for Limited Equipment

The Barbell Curls Lying Against An Incline is done seated with a barbell. Ranked closest by our scoring: the Barbell Lying Preacher Curl, the Barbell Preacher Curl and the EZ Barbell Close Grip Preacher Curl.

Barbell Curls Lying Against An Incline

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Curls Lying Against An Incline

The steps for the Barbell Curls Lying Against An Incline itself, so you can judge how close each substitute below really is.

Biceps · Barbell · Intermediate · Isolation

  1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
  2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
  3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Barbell Curls Lying Against An Incline Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Curls Lying Against An Incline on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Lying Preacher CurlPlay demonstration

    1. Barbell Lying Preacher Curl

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Barbell
    How to perform it
    1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
    2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Curls Lying Against An Incline
    • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
    • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
    • Body position: seated, the same as the Barbell Curls Lying Against An Incline
  3. EZ Barbell Close Grip Preacher CurlPlay demonstration

    3. EZ Barbell Close Grip Preacher Curl

    99% match

    Biceps · Beginner · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
    2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
    3. Slowly curl the barbell towards your shoulders, contracting your biceps.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Lower the barbell back to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Curls Lying Against An Incline
    • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
    • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
    • Body position: seated, the same as the Barbell Curls Lying Against An Incline

Why You Might Need a Barbell Curls Lying Against An Incline Alternative

You may substitute this exercise for several reasons: no incline bench, wrist or shoulder pain with a straight bar, a need for unilateral work, or to vary stimulus for growth. The incline position lengthens the biceps long head; some substitutes reproduce that long‑head stretch while others prioritize peak contraction. Use dumbbells to allow neutral wrist rotation if the barbell irritates your wrists, or switch to cables to maintain constant tension. Cue: keep upper arms vertical and avoid shoulder extension to keep load on the biceps, not the anterior deltoid.

Barbell Curls Lying Against An Incline FAQ

What muscles does Barbell Curls Lying Against An Incline work?

It primarily targets the biceps brachii, emphasizing the long head due to shoulder extension on the incline. Cue: keep elbows stacked and avoid forward shoulder movement so the biceps, not the deltoid, take the load.

Can I build muscle without doing Barbell Curls Lying Against An Incline?

Yes. You can achieve equal hypertrophy with other curl variations that control elbow position and provide progressive overload. Cue: focus on full ROM, controlled eccentrics, and increasing load or reps over time to stimulate biceps growth.

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